CrossFit
Main strength
E3MOM x 15 min
full clean
directly into: 5 jump tall box jumps
0: 5x clean @35%
5x jump tall box jumps
3 5x CLEAN @ 45%
5x BJ
6: 5x Clean @ 55%
5x BJ
9: 5x Clean @ 65%
5x BJ
12: 3x Clean @ 75%
5x BJ
15: AMRAP reps Clean @ 85%
QuickFit/At home WOD
EMOM x 12 (6 sets)
odd: 5 medball clean (add weight every other set if possible)
even: 10 lunges
